Align Hers Wellness

Menstrual Phase Support

Rest, nourishment, and gentle restoration for your menstrual phase

Hormones are at their lowest and the body is shedding and resetting. This is a season for rest, warmth, and quiet restoration rather than pushing forward.

1. Nourish

Warm, iron-rich foods and broths
Generous hydration and herbal teas
Slow-cooked, mineral-dense meals
Magnesium-rich foods for cramping
Limit excess caffeine and sugar

Think warm, soft, and mineral-rich. Bleeding depletes iron, so pair red meat, lentils, or dark leafy greens with a source of vitamin C to help absorption. Broths, stews, and slow-cooked grains ask very little of your digestion, which tends to be more sensitive right now. Magnesium — from cacao, pumpkin seeds, or a warm evening drink — can soften cramping, while steady water and herbal teas ease bloating. If coffee makes you jittery or crampy this week, swap one cup for something warm and caffeine-free rather than quitting cold turkey.

2. Move

Restorative yoga and gentle stretching
Short walks in soft daylight
Breathwork and pelvic relaxation
Full rest days without guilt

Your energy floor is real, not a lack of discipline. Hormones are at their lowest and your body is doing repair work, so movement should feel like circulation rather than training. Ten minutes of restorative yoga, hip openers, or simply lying with your legs up a wall can relieve pelvic heaviness. A short walk in daylight lifts mood and helps regulate your rhythm without draining you. If a rest day is what your body is asking for, take it — skipping a workout during your period does not undo your progress.

3. Rhythm + Routine

Prioritize extra sleep and downtime
Track your cycle and symptoms
Clear your schedule where you can
Honor the need for solitude

Treat this as the quiet start of a new cycle, not the tail end of the last one. Where you have the choice, move heavy meetings, big decisions, and social plans to later in the month and give yourself a lighter calendar. Note day one in your tracker along with flow and symptoms; a few cycles of data will show you patterns you can actually plan around. Protect an extra hour of sleep, and let solitude be a preference rather than something you have to explain away.

4. Nervous System + Rest

Gentle stress management
Warm baths and cozy rituals
Early, quality sleep
Ask for help and receive support

Your nervous system is more sensitive to stress this week, so small comforts do real work. A warm bath with epsom salts, a heat pack on your lower belly, dim lights, and an earlier bedtime can meaningfully lower cramping and irritability. Slow nasal breathing — a longer exhale than inhale, for a few minutes — helps settle the pelvic floor and calm tension. Say yes to help with meals, childcare, or errands; receiving support during your period is part of the plan, not a shortcut.

Supplement support

Clean, considered formulas that pair with this phase.

Shop the essentials →

Recommended for Menstrual

Coming soon

Nurture

Nurture is our menstrual phase support — formulated for the days when your body is shedding, softening, and asking you to slow down. - Comfort for cramping and tenderness - Replenishment of iron and key minerals - Calm support for steadier mood - Antioxidant support to help your body recover 60 capsules. Take during your bleed and the days after to restore energy and ease back into the rest of your cycle. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

$34.99

Coming soon

Recover

Magnesium + Arnica Evening Body Spray — a calming nighttime recovery ritual. Mist onto legs, shoulders, and anywhere that feels tight for topical relaxation, post-activity comfort, and a gentle wind-down before bed. 4 fl oz / 118 mL.

$39.99

Coming soon

Nourish Daily Greens

Nourish Daily Greens is your daily dose of plant variety, antioxidants, and digestive support in one clean scoop. Made for women who want to feel energized, balanced, and nourished from the inside out — no matter what phase of life they're in. Key benefits: - Daily plant variety for whole-body nourishment - Antioxidant support for healthy aging and vitality - Gentle digestive support and healthy metabolism - Clean, earthy formula that blends easily into your morning routine How to use: Mix one scoop into water, your favorite smoothie, or a plant-based milk daily. Best enjoyed as part of your morning ritual.

$44.99

Coming soon

Protein + Collagen Vanilla

A complete protein and collagen powder for daily recovery, connective tissue support, healthy aging, and hair, skin, and nail strength. - Complete protein for muscle recovery and satiety - Collagen peptides for connective tissue, skin elasticity, and joint support - Supports healthy hair, skin, and nails - Hormone-friendly and designed for women’s bodies - Smooth vanilla flavor that blends easily into any routine

$54.99

Coming soon

Protein + Collagen Chocolate

A complete protein and collagen powder for daily recovery, connective tissue support, healthy aging, and hair, skin, and nail strength — now in a rich chocolate flavor. - Complete protein for muscle recovery and satiety - Collagen peptides for connective tissue, skin elasticity, and joint support - Supports healthy hair, skin, and nails - Hormone-friendly and designed for women’s bodies - Rich chocolate flavor that blends easily into smoothies, oats, or water

$54.99

The Menstrual bundle

Everything we recommend for this phase, together in one purchase — 15% off the individual prices.

Bundle & save 15%

Menstrual Phase Bundle

Rest, warmth, and gentle replenishment for your bleed days.

What's inside

Nurture$34.99
Gentle mineral and herbal support for cramping, warmth, and steady iron stores.
Hydrate$29.99
Replaces minerals lost through your bleed so you feel less depleted.
Recover$39.99
Post-effort recovery support for sore muscles and tired days.

$104.97$89.22

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